Lupins (mature seeds, raw) nutrition facts

Lupinus albus

100 grams of lupins, mature seeds, raw contain 371 calories, 36 g of protein, 40 g of carbohydrates and 9.7 g of fat. It is an excellent source of copper (113% DV), manganese (103% DV), folate (89% DV) and protein (72% DV). It is high in fiber.

Nutrition Facts
Calories371
% Daily Value*
Total fat 9.74 g12%
Saturated fat 1.16 g6%
Trans fat 0 g
Cholesterol 0 mg0%
Sodium 15 mg1%
Total carbohydrate 40.4 g15%
Dietary fiber 18.9 g68%
Protein 36.2 g72%
Vitamin D 0 µg0%
Calcium 176 mg14%
Iron 4.36 mg24%
Potassium 1010 mg21%

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Calorie breakdown

Protein 37%Carbs 41%Fat 22%
371calories
36.2 gprotein
40.4 gcarbs
9.74 gfat

Values shown for 100 g.

Rich in

  • Copper113%
  • Manganese103%
  • Folate89%
  • Protein72%
  • Dietary fiber68%
  • Thiamin (B1)53%

% Daily Value per 100 g

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Full nutrient profile

Amounts per 100 g. Change the serving size in the label above.

Vitamins

NutrientAmount% DV
Vitamin D0 µg0%
Vitamin A0 µg0%
Vitamin C4.8 mg5%
Thiamin (B1)0.64 mg53%
Riboflavin (B2)0.22 mg17%
Niacin (B3)2.19 mg14%
Pantothenic acid (B5)0.75 mg15%
Vitamin B60.36 mg21%
Folate355 µg89%
Vitamin B120 µg0%

Minerals

NutrientAmount% DV
Calcium176 mg14%
Iron4.36 mg24%
Potassium1010 mg21%
Magnesium198 mg47%
Phosphorus440 mg35%
Zinc4.75 mg43%
Copper1.02 mg113%
Manganese2.38 mg103%
Selenium8.2 µg15%

Fats

NutrientAmount% DV
Saturated fat1.16 g6%
Trans fat0 g-
Monounsaturated fat3.94 g-
Polyunsaturated fat2.44 g-

Other

NutrientAmount% DV
Water10.4 g-
Caffeine0 mg-
Alcohol0 g-

How it compares to other legumes and legume products

Per 100 gLupins (mature seeds, raw)Category averageDifference
Calories371202+84%
Protein36.2 g13.8 g+163%
Total carbohydrate40.4 g21.8 g+85%
Total fat9.74 g7.65 g+27%
Dietary fiber18.9 g6.56 g+188%
Sodium15 mg271 mg-94%

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Source: USDA FoodData Central, SR Legacy, FDC ID 172423. Daily Values are based on FDA reference amounts for a 2,000 calorie diet. Nutrient content can vary by variety, growing conditions and preparation.